# Straddle Planche (Overcoming Gravity Level 11)

> The Straddle Planche is an advanced Level 11 straight-arm pushing static hold where the athlete balances horizontally on the hands with legs abducted wide in a straddle split. Abducting the legs shifts the lower-body center of mass closer to the shoulder axis, reducing shoulder flexion torque by approximately 12–15% compared to the Full Planche. Prerequisite readiness is a 12-second Advanced Tuck Planche and +70% bodyweight Weighted Dip.

- Canonical URL: https://enixfit.com/exercises/straddle-planche
- Canonical ID: `straddle_planche`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 4 sets × 12s Advanced Tuck Planche + +70% BW Weighted Dip
- Mastery Standard: 4 sets × 10s horizontal hold with zero hip flexion
- Primary Muscles: Anterior Deltoids, Serratus Anterior, Gluteus Medius
- Secondary Muscles: Biceps Brachii Tendon, Pectoralis Major, Erector Spinae

## Step-by-Step Execution
1. **Establish Protracted Support**: Mount parallettes or floor with locked arms and full scapular protraction.
2. **Lean & Extend into Straddle**: Lean shoulders forward and extend the hips outward with legs abducted 70°–90° wide.
3. **Lock Glutes & Knees**: Contract glutes and quadriceps so feet, hips, and shoulders lie on a single horizontal plane.

## Technical Coaching Cues
- Open hip abduction wide while extending hips fully
- Keep elbows 100% straight and scapulae protracted
- Point toes to engage the entire posterior chain

## Common Mistakes & Corrections
- **Fault: Hips flexed (piked straddle)** → Correction: Squeeze gluteus maximus and lean shoulders 2–3 cm further forward to flatten the hip angle.
- **Fault: Scapular retraction (sinking chest)** → Correction: Actively push the floor away to keep the serratus anterior engaged.